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Cereal is often a popular breakfast choice among kids and adults alike thanks to the convenience and taste. Not all cereals are created equal, however, as many have high sugar contents with little nutritive value. Even if you eat cereals with low fat contents, you can still gain weight since excess consumption of calories and sugar are leading culprits of weight gain.

Hot Cereals

Hot cereals tend to be healthy because they are generally made of whole grains. Whole grains provide energy to the body and are a source of fiber, as opposed to refined grains, which are stripped of essential nutrients and fiber during processing. Fiber fills you up to increase satiety, preventing hunger cravings that lead to over-eating and weight gain. Healthy hot cereals include oatmeal, brown rice cereals and grits. Try protein-rich quinoa for a satisfying breakfast meal cooked with water and/or low-fat or skim milk.

Cold Cereals

Look for cold cereals that include whole grains, as these typically include fiber. They also tend to be lower in saturated fat; instead, they often are a source of healthier polyunsaturated fats. Fiber fills you up, which helps you resist reaching for multiple bowls to control hunger cravings. Read the cereal labels, purchasing cereals that provide 10 percent or more of the daily value of fiber, based on a 2,000-calorie diet, in one serving, suggests nutritionist Catherine Saxelby, writing for the Foodwatch website.

Sugar versus Fat

To lose weight or maintain a healthy weight, you should watch out for sugar in your cereals. High-sugar cereals cause blood sugar levels to rise and then fall, leading to hunger cravings for more sugary foods, overeating and weight gain. In contrast, fat and fiber help to stabilize blood sugar levels and satisfy your appetite to prevent excessive caloric intake and fat-gain. According to a Reader's Digest article, expert recommendations for sugar amounts will vary, but most indicate that you should look for cereal with less than 5 to 8 grams of sugar per serving.

Perfect Your Portions

Eating too much of any food can be fattening if your overall caloric intake is greater than what you burn off with exercise and normal body processes. You can enjoy even your favorite, higher-sugar cereal in moderation if it's part of an overall healthy diet that is rich in vegetables, fruits and lean proteins. Read cereal box labels to determine how many calories a cereal contains in a single serving. Pay close attention to the serving size because it's easy to consume more than a single serving. Measure the serving size out with a measuring cup to ensure you don't consume more calories than you want. Typical serving sizes are 3/4 cup to 1 cup.

Low In Protein

Cereals that are low in protein are less satisfying and can cause you to reach for a second or third bowlful or an extra snack an hour after breakfast. Protein helps to stabilize blood sugar levels to satisfy your appetite. It also aids in the growth of lean muscle mass that helps to burn fat. Cooking Light recommends high-protein cold cereals that have 9 grams or more of protein per serving. Read nutrition labels and compare protein amounts when choosing cereals. Chef and author Teresa Cutter serves a hot quinoa cereal with a 1/4 cup of quinoa, 1/2 cup milk and fruit for an approximate total of 4 grams of protein. You can help prevent overeating by pairing your cereal with low-fat milk or Greek yogurt. Try adding a handful of nuts or seeds as well for a satisfying crunch and protein boost.

About the Author

Jennifer Andrews specializes in writing about health, wellness and nutrition. Andrews has a Master of Science in physical therapy from the University of Alberta as well as a bachelor's degree in kinesiology. She teaches yoga and pilates and is a recent graduate of the Institute of Integrative Nutrition.